Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 117
Amafutha - 7g
I-Carbs - 4g
Amaprotheni - 11g
Isikhathi esiphelele Isikhathi esingama-60
Prep 15 min , Pheka iminithi engu-45
Izinkonzo 8
Le casserole isipinashi kulula ukwenza futhi ihlaziye, kodwa ilula. Le recipe ingashintsha isikhala sakho sokupenda se-spinch yendabuko. Ukusebenzisa i-Cottage ushizi ne-feta esikhundleni se-cream ushizi ne-cheddar ushizi kule recipe igcina amafutha nama-khalori, kepha inikeza ukunambitheka okufanayo nokuthungwa. Bhaka lokhu kuhhavini, noma sebenzisa i-cooker kancane ukwenza phambili. Jabulela njenge-entry, appetizer noma snack.
Izithako
- Amabhokisi ama-10-ounce ama-sipinashi aqoshiwe
- U-anyanisi oqoshiwe
- 1 ithisipuni yamafutha omnqumo
- 1 i-ounce iphakheji ye-kottage shizi, amafutha aphansi 2%
- ½ indebe feta ushizi
- ½ indebe Monterey jack ushizi
- Amaqanda amabili
- 1 ithisipuni i-garlic powder
- 1 ithisipuni usawoti okhethiwe noma enye ingxube yesipila ukunambitha
- 1 isipuni 1 ijusi kalamula
- Izipuni ezimbili ezikhishwe ushizi weParmesan, kanzima (hhayi uhlobo olomile olusemandleni)
Ukulungiselela
1. Preheat oven kuya 350F.
2. Sula isipinashi emabhokisini noma esitsheni se-2-quart casserole.
3. Fry anyanisi oqoshiwe emafutheni aze aguquke futhi aqale ukuthobisa.
4. Hlanganisa zonke izithako ngaphandle kwe-Parmesan ushizi esitsheni se-casserole. Fafaza i-Parmesan phezulu.
5. Bhaka imizuzu engama-40-45 noma ummese ufakwe phakathi nendawo uphuma ohlanzekile futhi ushizi phezulu uqala ukugqamile. Vumela ume imizuzu engu-10.
Khonza efudumele ngama-crudites noma ama-chips ozikhethelayo.
Izithako zokufakelwa namacebiso wokupheka
Le recipe kulula ukuyivumelanisa, ngakho-ke uma unezinhlanganisela ezithile ze-spice noma isaladi yokugqoka ukudlala okuthandayo, zizwe ukhululekile ukuzifaka. Isibonelo, ungangeza i-½ isipuni se-Chinese Five Spice Powder noma enye mix mix spicech casserole ukujula. Akuyona into engavamile ukwengeza umxube omisiwe wokugqoka i-ranch noma isobho semifino eyomisiwe ku-iresiphi ukunikeza isipinashi sakho casserole ukunambitheka okuhlukile.
Uma ukhuluma ngezinsizi, ungenza lesi sipinashi siphuze okubabayo. Engeza ezinye ukukhahlela kule dish isipinashi ngokufaka uphepele we-jalapeno, amaflebhe abomvu obomvu noma upeleya we-cayenne. Mane nje wengeze lokhu uma ulungiselela anyanisi.
Isipinashi sigcwele iron, folate, kanye fiber, kodwa ngubani uthi awukwazi ukwengeza ngaphezulu. Engeza izinhliziyo ze-artichoke ezinamahlumela, i-broccoli, izaqathe noma i-zucchini ukuze kukhuliswe umsoco we-dish. Esikhundleni sabakhaki, ama-chips, noma isinkwa, sebenzela ngamakhukhamba, i-jicama, i-cauliflower florets noma i-bell pepper strips.
I-Kale ingafakwa esikhundleni sesipinashi uma ufuna ukuzama imifino ehlukile nale recipe. Enye i-garlic fresh for flavour extra. Ikomishi ye-quinoa ephekiwe noma yezinkukhu eziqoshiwe ingabuyezelwa kule recipe ukukhulisa amaprotheni, nakuba ukungezwa kweGreek yogurt kulokhu kuhlinzeka okuningi.